15
Dec
Big Clean Complex
SKILL – Clean/Jerk
STRENGTH –
6 sets of the following Complex :
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
One set consists of all 12 reps. Try not to drop the bar during the entire set; if you must drop after the Overhead movements, it’s allowed – just be quick to get back on the bar. Rest as needed between sets and try to increase weight after each set.
METCON –
90 Seconds –
Max Abmat Situps (scale up to T2B)
Rest 30 Seconds
90 Seconds –
Max Burpees
Rest 30 Seconds
90 Seconds –
Max Slam Balls